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Sweet potato mash with carrots, garden peas & cod
Sweet potato mash with carrots, garden peas & cod
387kcal Per person
25g Protein
37g Carbs
15g Fat
9g Fiber
Ingredients
- 1 cod fillet (frozen)
- ¼ pound sweet potato (114 g)
- 1 carrot
- 2 ounces garden peas (frozen) (56 g)
- 1 tablespoon olive oil (15 ml)
- 1 ½ fluid ounce milk, 2% reduced fat (45 ml)
- ½ teaspoon yellow mustard (3 g)
Preparing this recipe
- Allow the cod fillet to defrost.
- Peel the sweet potato and cut it into small cubes. Wash the carrot and slice it into equal-sized pieces.
- Boil the sweet potato in a pot of water for about 12 minutes until cooked through. In a separate pot, bring the carrots to boil in water and cook for 10 minutes. Add the garden peas during the last 2 minutes to heat them up.
- In the meantime, heat the oil in a pan. Season the fish with some salt and pepper and fry until cooked through, in about 6 minutes.
- Mash the potatoes with milk and mustard until roughly pureed. Season the mash with pepper and salt.
- Serve the sweet potato mash with the vegetables and fish on a plate.
Tip van FitChef
1. To assemble a tower, use a cooking ring. Begin by placing the mash into it and pressing down firmly. Add the vegetables and then carefully lift the cooking ring upward. Place the fish on top.
2. It's delicious when served with fresh dill and either lime or lemon.
